Category Archives: vegetarian

Refreshing Tomato Cucumber and Onion Salad

Posted in bbq, cut calories, low-carb, Moni's Favorite, salad, side dish, vegan, vegetarian by

tomato cucumber and onion salad

Easy and refreshing, this quick salad recipe is great for summer.  I love to mix up the tomatoes for a unique twist.  It takes just 5 minutes to prepare and is big on tangy flavor.  Include it at your next BBQ!

 

Tomato Cucumber and Onion Salad

Ingredients

Approximately 1 pound of tomatoes (I like  small heirloom tomatoes, combined with grape and cherry tomatoes, quartered or  halved lengthwise depending on the size)
1/4 red onion (or sweet Maui Onion) peeled, halved lengthwise, and thinly sliced
1 Kirby cucumber, halved lengthwise and thinly sliced
A generous drizzle of extra-virgin olive oil, about 2 tablespoons
1-2 splashes of red wine vinegar
1 splash of apple cider vinegar
Coarse salt and black pepper

Directions

Dress the tomatoes, onions, and cucumber with olive oil,  vinegars, salt, and pepper.

Let stand to allow onions to mellow and flavors to blend, about 20 minutes. Re-toss and serve salad with crusty bread for mopping up juices and oil.

Shrimp Scampi with Zoodles

Posted in AP's Favorites, cut calories, low-carb, main meal, pasta, vegetarian by

I just recently discovered the spiralizer – a fabulous kitchen gadget allowing you to turn traditional pasta meals into healthy low carb ones using vegetables instead of noodles.  Here is my latest family favorite.

SKINNY SHRIMP SCAMPI

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

Yield: 4 servings

INGREDIENTS

3 tablespoons unsalted butter
1 pound medium raw shrimp, peeled and deveined
3-5 cloves garlic, minced
1/2 teaspoon red pepper flakes, or more, to taste
1/4 cup vegetable stock
Zest of one lemon
Juice of 1 large lemon
Kosher salt and freshly ground black pepper, to taste
1 1/2 – 2 pounds (4-5 medium-sized) zucchini, spiralized
2 tablespoons freshly grated Parmesan
2 tablespoons chopped fresh parsley leaves, optional

INSTRUCTIONS

Melt butter in a large skillet over medium high heat. Add shrimp, garlic and red pepper flakes. Cook, stirring occasionally, until pink, about 2-3 minutes.

Stir in  lemon zest, lemon juice and 1/2 of chicken stock; season with salt and pepper, to taste. Bring to a simmer; stir in zucchini noodles until well combined, about 1-2 minutes. Add remaining vegetable broth if it seems to dry.

Serve immediately, garnished with Parmesan and parsley, if desired.

Nectarine and Tomato Salad

Posted in AP's Favorites, salad, vegan, vegetarian by

nectarine and tomato salad

Nectarine and Tomato Salad

2-3 nectarines sliced into wedges (select ones that are just a little bit firm, not too soft)

2-3 tomatoes sliced into wedges

4-5 fresh mint leaves chopped (I like to slice them with a scissors)

¼ cup  good EVOO (Extra Virgin Olive Oil)

1/8 cup good balsamic vinegar (I like 41 Olive’s lemon-infused balsamic)

¼ cup pine nuts or chopped walnuts

Salt and Pepper

 

Arrange the nectarine and tomato slices in a circle on a round platter overlapping them slightly.

Drizzle with oil and vinegar followed by the nuts and mint.

Sprinkle with salt and pepper and serve immediately.

 

Note: you can also serve this salad on individual plates if you prefer.Nectarine and Tomato Salad

Mango Black Bean Quinoa Salad

Posted in salad, side dish, vegan, vegetarian by
mango black bean quinoa salad

Mango Black Bean Quinoa Salad

INGREDIENTS

  • 3 cups Tri Color Quinoa, cooked
  • 1 can Black Beans, drained and rinsed
  • 1 cup Mango Chunks, defrosted (found in the freezer section at Trader Joe’s)
  • 1 Red Bell Pepper, chopped
  • 2 Green Onions (both the green and white parts), sliced
  • 1/4 cup Fresh Cilantro, chopped
  • 1/4 cup  Extra Virgin Olive Oil
  • Juice of 1 large Lime & 1/2 teaspoon of zest
  •  Salt and Pepper, to taste

DIRECTIONS

Dressing:
In a small bowl, whisk olive oil, lime zest, lime juice and salt and pepper and set aside.

 

Salad:
In a large bowl, combine quinoa, black beans, bell pepper, green onions and cilantro (hold the mango for now).

Stir up dressing once more and drizzle over quinoa salad. Toss to distribute evenly.

Then add mango chucks and toss gently. Add additional salt and pepper to taste.

Chill and serve.

Stir-Fried Thai Noodles

Posted in asian, main meal, pasta, vegan, vegetarian by

Pad Thai,  is a savory, saucy, stir-fried noodle dish that I adore. Though the dish itself is said to have originated in China, it spread throughout Thailand in the 1930s and 1940s as street food. Using local ingredients and produce, Thai cooks transformed the dish’s flavor profile into what we recognize today. With peanuts, lime juice, ginger, chile sauce and coconut milk, this simple stir-fry has an array of harmonious flavors.  I stumbled upon this yummy vegan dish by Blue Apron chefs. It’s easy to make, and a quick and delicious meal perfect for any season.

Ingredients

Stir-Fried Noodles with Peanut Sauce, Gai Lan & Snow Peas ingredients
  • 8 Ounces Rice Noodles
  • 2 Scallions
  • ½ Bunch Gai Lan
  • 1 Lime
  • ¼ Pound Snow Peas
  • 2 Teaspoons Sriracha
  • 1 Tablespoon sweet soy sauce
  • 1 1-Inch Piece Ginger
  • ⅓ Cup Peanut Butter
  • ¼ Cup Peanuts
  • 2 Tablespoons Coconut Milk Powder

Instructions

Prepare the ingredients:Prepare the ingredients:

Wash and dry the fresh produce. Heat a large pot of salted water to boiling on high. Trim off and discard the snow pea stems; pull off and discard the tough string that runs the length of each pod. Halve the snow peas on an angle. Cut off and discard the root ends of the scallions; thinly slice the scallions, separating the white bottoms and green tops. Trim off and discard the ends of the gai lan stems. Quarter the lime. Peel and mince the ginger. In a medium bowl, whisk together the coconut milk powder and ¼ cup of water.

 

Cook the aromatics:

In a large pan, heat 2 teaspoons of oil on medium-high until hot. Add the white bottoms of the scallions and ginger. Cook, stirring occasionally, 2 to 3 minutes, or until softened and fragrant.

Add the vegetables:

Add the snow peas and gai lan to the pan of aromatics. Cook, stirring occasionally, 2 to 3 minutes, or until the gai lan has wilted. Turn off the heat.

Cook the noodles:

While the vegetables cook, add the noodles to the pot of boiling water. Cook 4 to 6 minutes, or until tender. Drain thoroughly and set aside.

Make the peanut sauce:

While the noodles cook, in a medium bowl, combine the peanut butter, sweet soy sauce and as much of the Sriracha as you’d like, depending on how spicy you’d like the dish to be. Whisk in ¼ cup of water; season with salt and pepper to taste.

Finish & plate your dish:

Add the peanut sauce and coconut milk powder mixture to the pan of vegetables; stir until thoroughly combined. Add the cooked noodles and the juice of all 4 lime wedges. Cook on medium-high, stirring to coat the noodles, 2 to 3 minutes, or until heated through. Turn off the heat and season with salt and pepper to taste. Divide the finished noodles and vegetables between 2 dishes. Garnish with the peanuts and green tops of the scallions. Enjoy!

NOTE:

Coconut milk powder is an ingredient in most Southeast Asian cooking and is not the liquid inside a coconut. Coconut milk is classified as thick, thin, or coconut cream.  Canned coconut milk separates naturally and the top layer is the coconut cream.  This top layer is dehydrated to make coconut milk powder.  In a pinch, you could use canned coconut milk to replace the coconut milk power and the 1/4 cup water that the recipe calls for.

 

 

Red White and Blue Salad

Posted in holiday favorites, low-carb, salad, vegetarian by

spinach saladWith summer around the corner, I look forward to colorful and delicious salads full of fresh berries. This is one of my favorites. It is not only full of flavor, but also nutritious and pretty too.

Serves: 8

Spinach Salad with Blueberries, Strawberries, Almonds and Feta

Ingredients

8 ounces fresh spinach
6 ounces fresh blueberries
3 ounces fresh raspberries
16 ounces fresh strawberries
1/4 -1/2 cup sliced almonds
1 – 2 ounces crumbled feta cheese
your favorite raspberry, mango or champagne vinaigrette (or try my vinaigrette recipe* below)

Wash all fresh produce and slice the strawberries.  Dump all ingredients in a bowl.  Add dressing to your liking and toss lightly.  Yum Yum!

 

Favorite Raspberry Vinaigrette*

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Red White and Blue Kabobs

Posted in appetizer, brunch, dessert, holiday favorites, side dish, vegan, vegetarian by

Red white and blue kabobs
These are an easy, patriotic addition to your Memorial Day, Veterans Day or Fourth Of July BBQ table

Gingered Carrots with Mint

Posted in holiday favorites, low-carb, side dish, vegetarian by

gingered carrots with mintI recently learned of the many benefits of eating carrots.  Here are some great reasons to include more of these crunchy superfoods in your diet:

FIVE Benefits of eating carrots:

1.  Improves vision
Carrots are rich in beta-carotene and that translates to “good for the eyes”.

2.  Slows down aging 

That same beta-carotene found in carrots also acts as an antioxidant to cell damage so it helps slow down the aging of cells.

3.  Promotes healthier skin 
Carrots are also rich in Vitamin A that protects the skin from sun damage, prevents premature wrinkling, acne, dry skin, and uneven skin tone.

4. Helps prevent cancer
Carrots reduce the risk of lung cancer, breast cancer and colon cancer.

5.  Prevents heart disease and stroke

Carrots have not only beta-carotene but also alpha-carotene and lutein.  Studies show that diets high in carotenoids are associated with a lower risk of heart disease. In addition, a Harvard University study showed that people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Conclusion: Eat more carrots!  Here’s a delicious way to enjoy them.

Carrots, seasoned with sweet and spicy crystalized ginger, glazed in butter and honey, are a beautiful accompaniment to roasted chicken or even lamb. Use a fragrant honey, such as orange blossom, thyme or tarragon. If you cannot find baby carrots, peel and cut slender full-size carrots into 2-inch lengths.

gingered carrotsIngredients:

  • 2 Tbs. unsalted butter
  • 1 Tbs. honey
  • 1 Tbs. finely chopped crystalized ginger
  • 1 lb. small, thin carrots, peeled
  • Kosher salt and freshly ground pepper, to taste
  • 2 Tbs. chopped fresh mint
  • 2 tsp. fresh lemon juice

Directions:

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Seared Baby Bok Choy with Garlic and Chili Oil

Posted in asian, cut calories, low-carb, side dish, vegetarian, weight loss ideas by

bok choy with garlic and chili oil

Benefits of Bok Choy

One cup  of bok choy has just nine calories  and provides protein, dietary fiber and almost all the essential vitamins and minerals you need. This Chinese cabbage is a nutrient-dense food that offers several health benefits.  Here are my top four:

1. Antioxidants

One cup of shredded bok choy has 34 percent of the recommended daily value of vitamin C and more than a full day’s intake of vitamin A. Vitamin C works as an antioxidant in the body, protecting cells from damage by neutralizing free radicals, or unstable molecules that result from vital chemical processes. Bok choy contains lutein and zeaxanthin too, which are antioxidants that protect the eyes and lower the risk of age-related macular degeneration.

2. Strong Bones

In addition to calcium, you need magnesium, phosphorus and vitamin K to build and maintain strong bones. One cup of shredded bok choy delivers at least 3 percent of the recommended daily intake of magnesium and phosphorus, 7 percent of calcium and 26 percent of vitamin K.

3. Heart Health

One cup of bok choy provides 11 percent of the recommended daily intake of both folate and vitamin B-6. Folate and vitamin B-6 remove the amino acid homocysteine from the blood. This is important because high levels of homocysteine increase the risk of cardiovascular disease.   It also has 4 percent of the daily value of potassium, which regulates the heartbeat. The calcium and magnesium essential for bones also play a role in maintaining a healthy heart. Calcium stimulates heart muscles to contract, while magnesium encourages them to relax.

4. Cancer Protection

Bok choy has unique sulfur-containing compounds that may reduce the risk of breast, prostate, lung and digestive tract cancers. These substances may help the body eliminate carcinogens, prevent cells from turning into cancer or alter metabolism to stop the development of hormone-sensitive cancers. One cup of chopped bok choy has 38 milligrams of glucosinolates.

Here’s a quick stir-fry recipe has spicy bold flavor and is an easy side dish to perk up most any meal, while giving you all the benefits that bok choy provide.

Ingredients:

1 Tbs. sesame seeds
4 heads baby bok choy, about 1 lb. total
1 1/2 Tbs. canola oil
3 garlic cloves, thinly sliced
1/2 tsp. red pepper flakes
Sea salt, to taste
1/4 cup low-sodium chicken broth (or vegetable broth)
2 tsp. Asian chili oil

Directions:

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Sundried Tomato Pesto Zoodles

Posted in AP's Favorites, cut calories, italian, low-carb, vegetarian, weight loss ideas by
Sundried Tomato Pesto and Zoodles 
I love this dish as it replaces traditional pasta with low-carb zucchini ribbons and the sundried tomato pesto is to die for. We can’t get enough at my house!

Sundried Tomato Pesto Zoodles

Time: 30 minutes (prep + cooking) | Serves: 2

Ingredients:

  • 4 zucchini squash, rinsed + cut in very small strips or spiralized
  • 2 cups of grape or cherry tomatoes, rinsed
  • 1/2 cup of sun-dried tomatoes
  • 1 cup of fresh basil leaves
  • 1 cup of walnuts
  • 1/2 cup of parmesan cheese, grated
  • 1 tsp. of crushed red pepper
  • 1/2 tsp. of chopped, fresh rosemary leaves, (1/4 tsp. if you use dried rosemary)
  • 1/2 tsp. of italian seasoning
  • S+P, to taste
  • 1/3 – 1/2 cup of olive oil for pesto
  • 2 Tbsp. of olive oil for zoodles

Directions:

  • Cut the zucchini. (I use the Microplane Spiral Cutter because it makes pretty ribbons of healthy and delicious vegetables)spiralized zucchini
  • Preheat oven to 400 degrees F
  • Lay tomatoes on a lined baking sheet
  • Sprinkle with S+P and 1 Tbsp. of olive oil
  • Roast for 6-8 minutesroasted tomatoes
  • Meanwhile, add sun-dried tomatoes, basil, walnuts, cheese, red pepper, rosemary,  italian seasoning, and S+P to a food processor
  • Sundried Tomato PestoWhile processing on low, slowly add in the olive oil
  • IMG_6971In a  large saute pan, heat 1 Tbsp. of olive oil on medium heat
  • Add zoodles and S+P to pan + saute for 3-4 minutes
  • Add roasted tomatoes  and S+P to pan and cook another 3-4 minuteszoodles and tomatoes
  • Stir in pesto and toss gently, cooking another 2-3 minutes
  • Serve with extra parmesansundried tomatoes and zoodles

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